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Tips on learning how to go to sleep on time
Do you always assume that you have enough sleep – even when you stay up late at night and have to get up early for work?
Did you know that every 15 minutes you lose in sleep actually adds up over time? So it is important that you find out how to go to sleep at night, at a suitable time, so a lack of sleep doesn’t suddenly make you keel over one day!
So here are 6 ways you can start catching up on your sleep and stop worrying about how to go to sleep at night.
Sort out your phone
A phone (landline or mobile) on the bedside could be quite handy particularly in an emergency. It could also be downright irritating, particularly when it is not set to silent mode. Ideally, you need to remove all phones from the bedroom, but if you need a phone at the bedside make sure it is set to silent.
Depending upon your line of work, keeping a phone at the bedside may be important, but if at all possible remove it from your bedroom at least for a few nights a week. No-one wants to be woken by wrong numbers or nuisance callers during the night, but sometimes we need a phone to keep in contact with elderly relatives or teenagers, just do your best in these situations.
Reduce stress before bedtime
If your brain can’t stop worrying about problems in your life, then try writing your problems down before you go to bed. This is an old technique that actually works for lots of people and stops them from worrying even more about how to go to sleep at night.
Don’t drink alcohol before bedtime
Drinking alcohol before bedtime is a trick that many people use when they have trouble sleeping, but as we all know that’s not the best way to approach the problem. This solution can actually be more harmful than you think, so it is best to forgo alcohol and focus on another solution to your sleeping problems.
Set a regular time to go to bed each night
Pick a time when you typically really feel exhausted, so that you are less likely to spend a long time lying awake in bed at night. If you want to change your bedtime, don’t make any sudden changes, instead increase or decrease your bedtime by 15 minutes each night. This way your body will slowly learn how to go to sleep at the new time.
Wake at the same time each morning
You should be able to wake up naturally without an alarm blaring in your ears – but only if you are obtaining sufficient rest overnight. You may need to establish an earlier bedtime if you need an alarm clock to wake you up on time in the morning.
It is also important to wake up at the same time every day and go to bed at the same time as well – even on the weekends or else your subconscious will become confused and you will have to relearn how to go to sleep at a specific time all over again.
Do you fall asleep on the couch after dinner?
If you find yourself becoming sleepy before your regular bedtime, get off the sofa and do some sort of activity to prevent falling asleep, such as washing the dishes, calling a friend, or setting out your clothes for the following day.
If you don’t do this, you will fall asleep and then wake up later in the evening and have trouble getting back to sleep when you finally go to bed. Learning how to go to sleep at the same time every night isn’t too difficult, it just takes persistence.
How much sleep is enough?
The amount of sleep you need varies from person to person, but generally for adults we need 7 to 8 hours of sleep each night. That’s uninterrupted sleep as well, so if your sleep is broken you won’t feel the benefits of those 8 hours as much as if you had slept right through the night.
One of the problems is that the longer you leave it to go to bed at night, the less sleep you have and the greater the sleep loss you feel. Even if you make up the loss in sleep the next night, your body doesn’t work that way, it really needs the same amount of sleep on a consistent basis.
Irregular sleep patterns and a consistent lack in good quality sleep builds up over time and can be detrimental to your health. Staying in bed longer in the morning, because you went to bed late, also is not a long term solution, because regular sleep is more beneficial than irregular sleep patterns.
You need to learn how to go to sleep at the same time each night if possible and wake up at the same time each morning.
Consistent and sufficient sleep is crucial to your overall health and well being, which is why you need to find a workable solution to your sleeping problem fast, so you can feel better and more full of energy during the day.